Wednesday 8/21/19
METCON EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row, Bike Minute 3: 40s DB Snatch (50, 35) Minute 4: 40s Asymmetrical Carry Minute 5: 40s Single Unders L2: (20, 15) (35, 25) L1: (20, 15 - Step-ups) (30, 20)
Mobility Class/ 9am Saturday
Dont forget Phil's Mobility magic class this Saturday at 9AM. Sign up sheet on the whiteboard. There is no regular class at 9am. Only 10AM.
Tuesday 8/20/19
STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. METCON AMRAP 12 20 WallBalls 20/14 10 Burpees
Olympic Lifting Program
Attention Everyone!!!! This September we are starting a new Olympic Lifting Program with Coach Drea & Coach Raphael Starting Sept 7th Every Sunday for 8 Weeks 9AM / 1.5 Hours Cost: Members - $18, Non-Members - $50 Limited to 12 spots Sign Up...
Monday 8/19/19
STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON "Devils Complex" AMRAP 12 Complex of: 6 Romanian Deadlifts (135, 95) 6 Hang Power Cleans (135, 95) 12 Front Rack Reverse Lunges (135, 95) (total) 12 Barbell Rows (135, 95) *Rest as needed between rounds *ALL done...
Friday 8/16/19
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON For time 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Bench Press (50, 35) (Neutral Grip) *50 Banded Pull-aparts after each set (pronated grip) L3: (45, 30) L2: (35, 25) (Box...
Thursday 8/15/19
STRENGTH 1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. METCON For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW) (Total...
Wednesday 8/14/19
METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry (53, 35) 100 Ft. Bear Crawls (or HS Walk) 100 Ft. Heavy Sled push Rest as needed.
Tuesday 8/13/19
STRENGTH DB Floor Press - neutral grip: 2/5 x 6. Rest 60s. METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) (10 ea) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Ring Rows L3: (45, 30) L2: (35, 25) (10 Ring Rows per round) L1: (30, 20) (8 Ring Rows per...
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